The Blueprint Program

By Wild Hunt Conditioning

Introduction:

This program is the ultimate guide to developing strength AND endurance. It was
used by Wild Hunt Conditioning coach James Pieratt to deadlift triple his own
bodyweight and run 50 miles in the same day. Developed to provide the fighting
man with extreme levels of strength, endurance and durability on the
battlefield, it provides a potent and well rounded approach to strength and
conditioning for anyone looking to build both.

The unique approach of the Blueprint is not in the novelty of its exercises but
in the relationship each of its parts has with one another. Each day is
organized in a symbiotic structure, with each individual training session
actually accelerating recovery from the last rather than hindering it. In this
way the diverse forms of training come together in unison to build something
greater. It is through this system that Wild Hunt athletes are able to
simultaneously build strength, endurance, speed, durability and athleticism,
all while building their primary skill set and avoiding overtraining. And now
you can too.

Notes:

-This program utilizes a structure composed of 8 day weeks. We found this

schedule to work best, however do not hesitate to add in another day of
recovery if you need it. Quality always beats quantity over the long haul.

-Take responsibility for your training. If you encounter an exercise that you
aren’t familiar or comfortable with, educate yourself. Google and YouTube are
both great free resources.

-Quality always beats quantity in the long term, so execute all programming with
a focus on quality reps and give yourself extra time to recover if needed.

-Active recovery is king. Using movement and light exercise to accelerate

recovery, while further improving technicality, is a staple of the Wild Hunt
Method. It is an essential aspect of a training program of this magnitude.

-Prehab is included in this program, and it is non-negotiable. If you wait to

address your joints until an injury has already occurred, you are too late. Your
joints and connective tissues need to be armored if they’re going to sustain this
sort of output. Do not neglect this.

-By using different bars, weights, stances, grips, gear, etc., this training
template can be repeated over and over. (For example, a standard squat can be
substituted for a box squat, a bench press can be substituted for bench press
augmented by gear like bands or the Slingshot, etc.).

-The percentages referenced in the exercises refer to intensity. Most of our

work takes place between 75% and 90% intensities, but while the intensities
will remain
relatively consistent your weights should slowly and consistently be
increasing. You don’t need to max out constantly to get stronger, you just need
to consistently use progressive overload in an intelligent fashion. Keep in
mind that these percentages are relative: your 85% on a day when you slept, ate
and feel great will be different from your 85% on a day when you’re getting over
the flu. So listen to your body and learn to self regulate. Use the guide below.

Intensity Guide:

80% intensity= 3-4 reps left in the tank.

85% intensity= 2-3 reps left in the tank.
90% intensity= 1 rep left in the tank.
95% intensity= 0 reps left in the tank.

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-Some of the exercises contained in this program call for special equipment,
notably the Belt Squat March and the Reverse Hyperextension. If you do not have
access to these machines, fear not. Both movements can be mimicked by others
means. We suggest searching Google or YouTube for ‘DIY Belt Squat Machine’ or
‘Improvised Reverse Hyperextension Machine’, or similar phrases, as there are
many options. However here are a few:

Reverse Hyperextension:

-Simply lay your upper body face down on any flat elevated surface (with
somewhere for your hands to grip), so that your legs hang off the edge freely from
the waist down. Using a band, ankle weights or even a dumbbell to provide
resistance, initiate the movement.

-Attach a low cable to your ankle, bend at the waist to 90 degrees and grip the
handle or cable tower. Conduct the Reverse Hyperextension in this manner one
leg at a time.

Belt Squat March:

-Set a cable at its lowest height, put on a weightlifting belt, squat down and
secure cable to the front of the belt. Simply squat the weight up and begin
marching in place. It may be necessary to stand on a pair of boxes to get proper
clearance.

-Loop a heavy band through the front a weightlifting belt so that the large loop
of the band hangs down towards the ground. Step both feet into the band and
begin marching in place, using your hands to keep band clear of your knees if
necessary. You may hang additional weight from the belt or carry a kettlebell
in the suitcase, rack or goblet position for additional resistance.

—
Guide:

Running:
-Do not neglect your warm up or your cool down, they may seem secondary but they
are crucial components to this program and will help you maximize your
recovery.

-Proper fueling is vital. For any runs lasting longer than one hour, you should
bring additional calories. While individual numbers will vary, most athletes
should plan on fueling themselves with 200-300 calories, 8-10 grams of protein
and 16 ounces of water per hour of their run.

-Learn to enjoy the process. Find a nice outdoor area and don’t put any pressure
on yourself. Just find a nice pace and let yourself breathe and relax, even when
you’re tired.

-Do not overthink your running form. Master the basic mechanics and then let
your body find its natural stride.

-Distance Guide:
Beginner:
Short: 1-3 miles
Medium: 3-5 miles
Long: 10-15 miles

Moderate:
Short: 3-5 miles
Medium: 6-10 miles
Long: 15-20 miles

Advanced:
Short: 5-7 miles
Medium: 10-12 miles
Long: 20-30 miles
—

Deadlifting:
-Identify your dominant deadlifting technique by experimenting with both
conventional and sumo lifting styles. Whichever technique you prefer will be
your ‘Primary Deadlift’. The remaining technique will be your ‘Secondary
Deadlift’.

-Be meticulous in developing your form. Good form allows you to lift more
weight, minimizes risk of injury and requires less recovery time.

-NEVER skip cool down.

—
Rucking:
-Find a good pack, preferably with at least one cross strap. Place a towel in the
pack for padding and use weight plates or a kettlebell to provide desired
weight.

-Maintain good, upright posture and core engagement through the entire ruck.

-If you do not live in an area with hills, seek out a route with stairs or ramps
to provide incline wherever this program calls for it.

Sprinting:
-Work on achieving proper form and mechanics when sprinting for maximum
benefit.

-Each sprint should build in intensity from the last. Begin your first
sprint at 80% intensity and build so that by your last set your intensity
has reached 95-100%.

-Rest: allow yourself one minute of recovery for every 10 yards you sprint. For
example: if your last sprint was 20 yards you should rest for 2 minutes before
your next, if your last sprint was 40 yards you should rest for 4 minutes, etc.

Nutrition/supplementation:

For full nutrition and supplementation guide, see full program

https://wildhuntconditioning.myshopify.com/products/the-blueprint

Programming:

Week 1-

Deadlift Day:

Warm Up:
-Forward Bear Crawl: 20 yards.
-Backwards Bear Crawl: 20 yards.
-Lateral Bear Crawl: 20 yards to the left, 20 yards to the right.
-Single Leg Romanian Deadlift: one set of 6-10/per side. Use only bodyweight
or light kettlebell/dumbbell.
-Side Lunge: one set of 6-10/per side. Use only bodyweight or light
kettlebell/dumbbell. -Box Jumps: three sets of 5.

Work:
-Primary Deadlift: work up to three sets of 3 @ 85%.
-Bulgarian Split Squat: three sets of 6 @ 85%.
-Heavy Sled Pull: four sets of 25 yards @ 90%.
-Good Morning: three sets of 8 @ 75%.
-Sissy Squat: three sets of 8 @ 80%. (Use dumbbells, barbells or kettlebell.
Elevate heels approximately 2 inches).
Cool Down:
-Assault Bike, Rower or Stationary Bike: 5-10 mins, light pace.
-Pigeon Stretch: three sets of 10/per side.

Ruck Day:

Warm Up:
-Forward arm circles: one set of 10.
-Backwards arm circles: one set of 10.
-Air Squats: two sets of 10.
-Dips: three sets of 8. If dip bar is unavailable, use a chair to do
prison dips. -Ruck: one mile over flat ground with 15% of
bodyweight.

Cool Down:
-Banded Ankle Stirrup: three sets of 10/per side. Attach band to an elevated
fixture so that it hangs down towards the ground. Step your foot into the loop of
the band like it’s a stirrup, with the band around the ball of your foot. Proceed
to mimic the motion of pressing a gas pedal with that foot, working through the
full range of motion to engage the calf, ankle and lower leg.

Lower Day:

Warm Up:
-Forward Bear Crawl: 20 yards.
-Backwards Bear Crawl: 20 yards.
-Lateral Bear Crawl: 20 yards to the left, 20 yards to the right.
-Sissy Squat: two sets of 6-10. Use bodyweight or light kettlebell/dumbbell.
-Side Lunge: one sets of 6-10/per side. Use only bodyweight or light
kettlebell/dumbbell. -Box Jumps: three sets of 5.

Work:
-Squat: three sets of 3 @ 80%.
-Romanian Deadlift: three sets of 6 @ 80%.
-Hex Bar Carry:
-two sets of 15 yards @ 70%, forward and backwards (carry 15 yards forward and
then walk back backwards in reverse to starting point).
-three sets of 25 yards @ 90%. (Forward carry only).
-Reverse Hyperextensions: three sets of 15 @ 80%.
-Kettlebell Goblet Side Lunge- three sets of 6/per side @ 80%. Focus on
achieving full depth.

Cool Down:
-Turkish Get Up: three sets of 2/per side @ 85%.
-Assault Bike, Rower or Stationary Bike: 5-10 mins, light pace.
-Pigeon Stretch: three sets of 10/per side.

Cool Down:
-Seated Hamstring Curls With Light Band: three sets of 15.
-Yoga or Movement: 5-15 minutes. If you need ideas, plenty of videos and
recorded routines are available on YouTube or elsewhere online.

“To complete the program, click here:

https://wildhuntconditioning.myshopify.com/products/the-blueprint “